Sports Nutrition Findings
by, August 13th, 2009 at 05:32 PM (2392 Views)
No exercise to report. However, I did expend a tremendous amount of mental energy reading an article in the latest Rowing News magazine. It set forth highlights from the meeting of the ACSM last May. I'm sure many of you have seen them, but if you haven't, here are some that caught my eye:
1. Many athletes believe they need protein to build muscle. Yet a study showed that taking recovery protein (from Endurox or whatever) had no performance or muscle building advantages. I guess this is distinguishable, however, from its possible muscle recovery properties. This could be some of the research Jazz was alluding to when he announced that protein may not help build strength and changed his diet to exclude most protein, or at least meat.
2. Fruits, berries and black currants have antioxidant and anti-inflammantory properties. Real shocker there.
3. Actual food is more health protective than supplements. Q and Jazz say this all the time!
4. Almonds are awesome, particularly pre-exercise. Must be why Quicksilver munches them at his desk while sipping green tea ...
5. Athletes who exercise in the heat should hyper-hydrate, but make sure their sport drink contains a substantial amount of sodium.
6. Man athletic trainers use pickle juice to treat cramps. SwimmerGirlKT mentioned this on her blog awhile ago. Some report that 1-2 ounces can relieve cramping in seconds. The actual mechanism for this is illusive and indeterminate.
7. Chocolate milk is a good recovery drink. Wow, who'd a thunk?
8. Glutamine reportedly enhances recovery, yet a study comparing beverages with and without glutamine during and after exercise did not confirm this.
9. During exercise, an energy bar, sport drink or gel are all pretty much equally effective.
10. Exercise apparently improves learning based on studies done with younger children.
11. And check this out:
"Many youth swimmers spend hours training for relatively short competitive events. A six-week study with 9-12 year olds suggests high intensity/low volume training offers the same benefits as lower intensity/high volume training."
So don't burn young kids out! Wonder how this applies going forward as the pre-teens age?